Performance/Competitor1000m Row50 Empty Bar Thrusters (45#, for both men and women)30 Pull Ups​*Uber elite times are around 5:00-5:30 (guys)/5:30-6:00 (ladies) for this workout. If your conditioning is solid and your form is on point with these movements, let's try to get after it! This is a good one to try to push yourself on. The volume isn't too crazy. You'll be fine after wriggling on the floor for a few minutes! Shoot for sub-7:00.

*This AMRAP should move quickly between movements. You should not be "Lolli-gagging" around. Try to move fluidly and efficiently. Alternate full sets of the movements, or divide each mini-set up evenly, or however you want to divide it up, just make sure you continue to move for the entire 16 minutes.